Day 01
Sunday
COVER MODEL CARDIO WORKOUT
COVER MODEL CARDIO WORKOUT
INCLINE WALK
60 minutes on 15%
WEIGHTED CRUNCHES
200 reps with 10 lb. behind head
BICYCLE CRUNCHES
100 reps with 3 lb. ankle weights
Day 02
Monday
QUICK LEGS GLUTES & ABZ
QUICK LEGS GLUTES & ABZ
WARMUP
Walk/Run: 20 minutes Run: 1 minute Walk: 1 minute
*Alternate for 20 minutes
4 SETS
Squats: 15 reps Squat Hold: 15 seconds Lying Side Leg Lifts: 30 reps
4 SETS
Close-stance Deep Squats: 15 reps Weighted Glute Raises: 30 reps ISO Glute Holds: 30 seconds each side
WALKING LUNGES
5 minutes
CALF RAISES
1 set of 100 reps
WEIGHTED CRUNCHES
200 reps with 10 lb. behind head
BICYCLE CRUNCHES
100 reps with 3 lb. ankle weights
Day 03
Tuesday
UPPER BODY PUMP!
UPPER BODY PUMP!
RUN
2 miles
5 SET TRI-SET
Incline Press: 20 reps Bench Press: 20 reps Push-ups: 10-20 reps
5 SET TRI-SET
1-Arm Rows: 20 reps Lateral Raises: 20 reps Shrugs: 20 reps
5 SET SUPERSET
Bicep Curls: 20 reps Tricep kickbacks: 20 reps
FINISHER: ABS & LOWER BACK
Weighted Crunches: 100 reps Low Back Extensions: 100 reps
Day 04
Wednesday
RUNNING, GLUTES, & ABS
RUNNING, GLUTES, & ABS
RUN
Fastest 1/2 mile
4 SETS
Glute Raises on Floor: 50 reps each side
Fire Hydrants: 50 reps each side
Side Leg Raises: 50 reps each side
Side Standing Glute Kicks: 50 reps each side
2 SETS
3 lb. ankle weights
Regular Crunches: 1 minute Legs-up Crunches: 1 minute Bicycle Crunches: 1 minute
Day 05
Thursday
SEXY SHOULDER THURSDAY
SEXY SHOULDER THURSDAY
RUN
Run your best 1 mile then
WALK
10 minutes on 15% incline
5 SET TRI-SET
Military Press: 20 reps Lateral Raises: 20 reps Frontal Raises: 10-20 reps
5 SET TRI-SET
Arnold Press: 20 reps Banded Arrows: 20 reps Shrugs: 20 reps
5 SET SUPERSET
Bent Over Laterals: 20 reps Banded Rotator Cuffs: 20 reps
FINISHER: ABS & LOWER BACK
Weighted Crunches: 100 reps Low Back Extensions: 100 reps
Day 06
Friday
RUNNING, GLUTES, & ABS
RUNNING, GLUTES, & ABS
WARMUP
Walk: 10 minutes on 15% incline Run: 10 minutes on 5% grade
4 SETS
Walking Lunges: 30 seconds Standing Side Leg Lifts: 30 reps per side
4 SETS
Squats: 30 seconds Fire Hydrants: 30 reps per side
4 SETS
Wide Stance Squats: 30 seconds Glute Kick Backs: 30 reps
3 SETS
Walking Lunges: 30-60 seconds Glute Bridge Walks: 60 seconds
FINISHER: ABS & LOWER BACK
Weighted Crunches: 100 reps Low Back Extensions: 100 reps
Day 07
Saturday
ABS & CONDITIONING
ABS & CONDITIONING
ALTERNATE FOR 1 HOUR
WALK
10 minutes
RUN
10 minutes
WEIGHTED CRUNCHES
100 reps
SUPERWOMANS
100 reps